There’s so much contradictory information out there on coffee that you may be hesitant to celebrate National Coffee Day. Consider me your personal investigator; sit back with your cup o’ Joe and allow me to give you my concise, research-based opinion. There are so many pros, cons and myths regarding coffee and your health.

Let’s analyze the truth of the matter regarding your favorite buzz, coffee:

Coffee aids in weight loss. It may be true that coffee boosts metabolism, which increases the burning of calories, but it’s more sensible to assess the amount of calories in your drink.  Black coffee only has about 5 calories a cup; the calories I’m talking about are those that come from sugar, flavored syrups, milk and whatever else may go into your drink.  You might be surprised to discover that your drink may not be aiding in weight loss at all — and, in fact, may be doing the polar opposite. Many of the fancy drinks at coffeehouses contain hundreds of calories — sometimes more than we consume at a meal. Be sure to check that your coffee drink isn’t setting you up for failure [and see suggestions at the end of this article.

Coffee is a diuretic. Coffee does have a diuretic effect, so if you think you’re making extra trips to the bathroom; it’s not just in your head.  Since it dehydrates, my rule of thumb is to drink a cup of water for every cup of coffee, which, unfortunately, further adds to the bathroom effect.  It’s a decision you have to come to terms with on your own. Personally, I have decided that for the sweet aroma and flavor of fresh brewed espresso, this is a sacrifice I’m willing to make.

Take control of your coffee drink:

Drink it black. If you choose to add milk or creamer to your coffee, use this opportunity to get in a healthy fat, with heavy cream. I recommend keeping it as black as possible, by just adding 1-2 Tablespoons of heavy whipping cream. Avoid the flavored creamers, which are usually loaded with hydrogenated and partially hydrogenated oils (trans fats,) a.k.a. “metabolism killers.”

Half pumps or stevia. Flavored syrups can contain around 100 calories of pure sugar per pump, and the sugar-free syrups are loaded with chemicals that interfere with your metabolism. Sweeten your coffee with Stevia, the only natural non-chemical sweetener, or cut back on the amount of syrup in your drink. Most coffeehouses are familiar with the term “half-pumps,” and your waistline will thank you for this. I like to keep a small zip-loc baggie of chocolate Dynamic Greens with me for quick added flavor, sweetness, and antioxidants. If you don’t have Stevia on hand, I recommend using a pinch of sugar. A small amount of the real stuff trumps the fake stuff.

Skip the whip. It’ll save you about 100 calories and 10 grams of unhealthy fat. Don’t fall for the non-fat whip trap that some coffee houses are now offering. It’s filled with chemicals and carbohydrates (to replace the fat).  Either stick with regular whip, or skip it altogether.

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